A1) BS: 4 sets of 4 at one weight, no rest

A2) 30 sec weighted plank x 4 sets, rest 60 sec

WOD

5 Rounds:

6 Hang Power Clean (135/95)

100m sprint (50m down and back)

rest 1:1

Hang Clean+FS: 5 sets of 2+2, ascend in weight each set as able

WOD

12 min AMRAP:

300m row

10 push press (115/75)

A1) 5,4,3,2,1 Hard Pullups, Strict, rest 45 sec

A2) 5×6 ring dips, weighted as able, rest 45 sec

WOD

5 Rounds:

10 Thrusters (95/65)

6 burpee over bar

10 Abmat situps

9am-10am

TBD

A1) FS: 5,5,3,3,1 rest 30 sec

A2) Strict Chinups unweighted: 5×6-8

WOD

50 DU

30 Pullups, 50 DU

40 HR Pushups

50 DU

50 Air Squats

Rest Day: Practice an olympic lift to perfection

Makeup WOD

or

do the following:

AMRAP in 15 min:
800m run
20 HR Pushups
15 GHD Situps

Push Press: 4 sets of 3, at one weight, rest 30 sec; 30 sec hollow rock hold, rest 90 sec

WOD

10 min AMRAP:

7 burpee box Jumps (24/20)

100ft farmer carry

8 alt KB Snatch with one KB from farmer carry

Hang Snatch: 5 sets of 3, ascend in weight each set

WOD

3 Rounds: 400m run, 10 TTB, 15 KB Swings

Part 1

8 min EMOM:
odd min: 5 tall box jumps
even min: 30 sec weighted plank

Part 2

Re-Test Fran

REst Day: practice rope climbs

Make up wod or do the following:
3k row increase 500m split every 500m starting very slow and increasing to max 500m sprint on last 500